Good Examples of Healthy Fat Keto Diet Foods

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Fat keto diet foods are very important for overall health, especially to those following ketogenic diet plans.

It supports several functions of body organs, cells, and tissues.

Fat keto diet foods also prevent chronic illnesses that are discussed in detail in this article.

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This example of fat keto diet foods are supported by a wide array of studies, for instance, a study shows that a higher fat diet can reduce cravings and the level of appetite-stimulating hormones like ghrelin and insulin.

Therefore, fat keto diet foods support weight loss and belly fat loss. However, you need to eat healthy fat foods, not all fats are good for consumption.

The saturated fat and transfats are not healthy.

This article tackles the best example of fat keto diet foods that are very healthy for everyone.

Good Examples of Fat Keto Diet Foods

A good keto diet plan should contain healthy fat diet that supports faster weight loss for obese and overweight people. Let your keto meal include the following healthy fats.

  1. Include Olive oil on your menu

Olive oil is one of the best healthy fat oil; the monounsaturated fats that help prevent a wide array of chronic illnesses including overweight.

It is rich in antioxidants and anti-inflammatory properties that help reduce excess body inflammation.

Studies show that eating olive oil can help prevent skin diseases and soften or nourishes your skin(1,2).

Olive oil helps to maintain healthy and strong bone.

Eating olive will not only help you in weight loss, but it will also help you to reduce the risk of blood pressure, manage diabetes, and prevent the risk of developing cancerous cells.

Therefore, ensure you eat healthy fat oil like olive oil in your keto diet.

Recap

Olive oil is high fat foods that are recommended for consumption as compared to saturated fats. It contains powerful antioxidants and anti-inflammatory properties that help prevent several chronic illnesses. Olive is best for fat keto diet food for those following keto menus.

  1. Eat avocado on keto meal

One of the best-monounsaturated fats that support several body functions is avocado. First, avocado is rich in nutrients, especially vitamins and minerals.

The presence of vitamins and other phytonutrients in avocado act as a powerful antioxidant and anti-inflammatory that helps in protecting the cells against damage from disease-liked free radicals as cited in studies(3,4,5).

On weight loss and belly fat burn, avocado is very filling and makes you satisfied faster. This reduces your cravings and reduces the level ghrelin and insulin, the appetite hormones.

healthy fat food like avocado

This helps minimize the intake of high calories and carb intake resulting in weight loss.

A part from that, avocado helps prevent erectile dysfunction, manages diabetes, cholesterol, blood pressure, prevent cancer, heart diseases and other chronic diseases.

Recap

Avocado is a monounsaturated fat that is healthy for overall consumption. It contains various phytonutrients that helps prevents wide array of chronic illnesses. It is very satisfying and helps reduce your cravings and level of appetite hormones.

Also, read: Types of Fats in Food to Eat And to Avoid For Healthy Life

  1. Eat flaxseeds on your keto diet

One of the best fat keto diet foods is the flaxseed. Flaxseeds are very rich in phytonutrients, vitamins, and minerals that helps fight off infections.

In fact, when you are assembling your keto diet food stash, go for full fat like flaxseed. Moreover, do not stress over the dietary cholesterol content, a factor of how much animal protein you eat(6,7).

Flaxseeds are good for the healthiest blood cholesterol levels. It helps manage diabetes, blood pressure, arteries functions and prevent the risk of cancer, arthritis, and overweight.

Eating flaxseed can help you reduce your hunger hormones. Actually, flaxseeds are high-fat diet recommended for those who want to lose weight and belly fat burn.

Recap

Eating full fat like flaxseeds is very important for those following keto menus. It contains phytonutrients that help prevent the risk of developing chronic diseases.

  1. Coconut oil for keto diet food

Coconut is well known for its MCTs oils that are essential for healthy body functions.

It is one of the best-monounsaturated fats that helps eradicate cancer, diabetes, blood pressure and fight off other foreign infections(8).

coconut oil for keto

Including coconut oil in your meal, helps improve your electrolytes transmission in the body. It is a good source of ketones, which enable you to reach into ketosis faster and safely.

You can replace saturated fats with coconut oil to cook your foods. This will help you incorporate coconut into your keto diet food, preventing keto flu symptoms.

Studies show that coconut oil improves healthy digestion, weight loss, prevents chronic illnesses and arteries health(9,10).

In essence, eating coconut make you feel fuller for longer, thus reducing a person’s overall calorie and carb intake.

Recap

Coconut oils is good for cooking keto diet foods as it is rich in phytonutrients that are powerful antioxidant aiding in preventing several chronic illnesses like obesity and overweight, diabetes, cholesterol, cancer and many more. It is rich in MCTs that is recommended for keto dieters.

Also Read: Top 25 Natural Foods That Prevent Cancer Effectively

  1. Include Peanuts In Your Keto Diet Food

Nuts contains wide array of minerals and vitamins, and other phytonutrients. As keto dieter, you need to eat nuts to help fight off infection and unhealthy weight gain.

Nuts are rich in antioxidants and anti-inflammatory properties that improve body’s immune system.

Studies show that nuts contain iron, phosphorous, potassium, calcium, magnesium, manganese, zinc, and vitamins. Each of these is a component of bone(11,12).

Believe me, adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength, lowers blood pressure, diabetes heart diseases, and prevent cancer and skin diseases.

Therefore, eating peanuts is not only healthy for keto dieters, but also for general health of everyone.

Furthermore, eating nuts increases satiety, or the feeling of being full, and reduce appetite, which helps in weight loss.

Healthy Fat Keto Diet Foods

Finally, nuts contain Vitamin B6 and folate that prevent the buildup of a compound known as homocysteine.

Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems

Recap

Nuts contains wide array of minerals and vitamins that supports several body functions. They also help in weight loss by regulating your appetite hormones. Nuts are recommended for everyone not only those following keto diets.

Also Read: Top 35 Natural Foods That Heals | Foods That Act As Medicine

  1. Chia seeds as keto diet food

Chia seeds are full-fat foods that are highly required by keto dieters.

It is a good source of monounsaturated fats or unsaturated fat, which supports most body functions.

Eating chia seed during your keto meals helps you feel satisfied, thus, reduce your craving, reducing your overall calorie and carb intake.

This aids in weight loss and weight management.

Furthermore, chia seed contains vitamin and minerals that supports strong bones, prevents arthritis, diabetes, blood pressure, certain cancer, and regulates cholesterol levels(13,14,15).

Recap

Chia seed is very rich in antioxidants that helps in weight managements and prevent the risk of chronic illnesses. Therefore, including chia seed in your keto diet food is the best idea for weight loss and healthy living.

  1. Take Almond oil

Another fat keto diet food is the almond oil. Almond oil is very rich in wide array of antioxidants and anti-inflammatory properties that helps fight off infections.

Actually, almond oils contain minerals such as calcium, magnesium, potassium, iron, zinc, vitamins and, other various phytonutrients that improves overall body functions.

Studies shows that almond helps control hunger hormones (ghrelin and insulin), thus, reduces your calorie intake(16,17).

It further suggest that almond oil helps in managing diabetes, blood pressure, cholesterol level and prevents the risk of certain cancer.

Therefore, you can include almond in your keto breakfast snacks or as casual lunch.

Recap

Almond oils are one of the high-fat diets that are good for keto dieters. It helps in weight loss; prevent certain chronic illnesses like cancer, diabetes, and cholesterol.

  1. Include Pumpkin seeds in Keto diet foods

Pumpkin seed is high in healthy fats required for proper arteries functions. It helps prevent arteries dysfunctions, thus, reduce the risk of excess fat deposits in the body.

Pumpkin seeds contain powerful antioxidants that help in eradicating erectile dysfunctions, heart disease, controls cholesterol levels, and blood sugar levels.

All this prevent hypertension, diabetes, cancer, cholesterol, overweight, and obesity.

You can include pumpkin seeds in your breakfast snacks, taking pumpkin seeds with green tea and whole egg as your breakfast meals is very vital for weight loss.

Actually, pumpkin seeds contain essential minerals and vitamins required for overall health. It supports mental health, heart health, and reproductive system(18).

Recap

Pumpkin seeds have several health benefits. It helps in weight managements, improves male reproductive system, prevent risk of certain disease infections. Eating pumpkin as your keto diet snacks is the best way to incorporate it to your diet.

Also Read: Top11 Ways To Prevent Erectile Dysfunction Naturally

       9. Natural, no-sugar-added nut butters

No-sugar-added nut butter is very healthy for keto dieters. It contains healthy fats as compared to sugar added nut butter.

Actually, this type of butter contains healthy fat, low carbs, and low calorie. This makes it one of the best fat keto diet foods to include in your breakfast.

For the healthiest blood cholesterol levels, take natural, no-sugar-added nut butter with vegetable salad as your breakfast meal.

Furthermore, natural, no-sugar-added nut butter helps prevent certain cancer, diabetes, blood pressure, overweight, and obesity.

Recap

No-sugar-added nut butter is very healthy as it helps in managing diabetes, blood pressure, reduces that risk of cancer, overweight and obesity. You can include it in your keto diet foods for safe weight loss.

Also Read: Top 20 Health Benefits of Omega-3 Fatty Acids

  1. Sesame seeds

Sesame seeds are among the higher-fat diet that can reduce cravings and levels of appetite-stimulating hormones ghrelin and insulin.

Eating sesame seeds helps increases satiety, or the feeling of being full, and reduces appetite.

Actually, studies shows that feeling fuller for longer can reduce a person’s overall calorie intake as mentioned earlier.

Sesame seed also helps improves healthy digestion and supports arteries functions, which prevents heart failure, stroke, diabetes, hypertension, cancer, and cholesterol(19,20).

Precisely, sesame seeds contain folate, which plays a role in DNA synthesis and repair. This can prevent the formation of cancer cells due to mutations in the DNA (21).

Therefore, eating sesame seeds is very vital for overall health.

Recap

Sesame seeds contain minerals, vitamins and various phytonutrients that are rich in antioxidants. All this prevent wide array of chronic diseases, including overweight and obesity.

Also, read top 20 best Keto foods list to for your shopping List

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Importance of higher-fat diet on keto diet foods

As discussed above, eating higher-fat diet on keto helps supports healthiest blood cholesterol levels, and prevent other chronic illnesses. It also helps in weight loss and weight management(22,23,24).

Some of the common importance of fat keto diet foods includes:

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  • It helps in controlling hunger hormones thus, reduces craving
  • Maintaining healthy bones
  • Supports skin health especially, boost collagen, which is the support system of the skin.
  • Eating higher-fat diet on keto helps manage diabetes
  • Weight loss and weight management(25)
  • It supports healthiest blood cholesterol levels
  • Improves arteries functions thus, protecting against heart diseases.
  • Prevent the formation of cancer cells
  • Improving mental health as it improve a person’s short-term memory and motor coordination
  • It improves digestion

SUMMARY

Eating higher-fat diet on keto diet, support several body functions. Furthermore, eating healthy fats reduce the risk of developing certain chronic illnesses like cancer, diabetes, obesity, hypertension, cholesterol, and overweight.

Therefore, you need to incorporate healthy fat diet, more so, unsaturated fats on your diet plan.

So, when you are making shopping list for keto diet foods, include full-fat foods.

Do not stress over the dietary cholesterol content.

For the healthiest blood cholesterol levels, focus on consuming a higher ratio of unsaturated fats to saturated fats.

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